15 Delicious and Healthy Weight Loss Soups (Under 200 Calories Per Serving)
When you’re trying to lose weight, choosing meals that are both satisfying and nutritious is essential. Soup is one of the best options because it’s naturally filling, easy to prepare, and packed with vitamins, minerals, and fiber. The best part? Many healthy soups contain fewer than 200 calories per serving while keeping you full for hours.
Whether you’re looking for a quick lunch, a light dinner, or a meal prep idea, these 15 delicious weight loss soups will help you stay on track without sacrificing flavor.
Why Soup Is Great for Weight Loss
Healthy soups are rich in water and fiber, which help increase fullness while reducing overall calorie intake. Vegetable-based soups are especially effective because they provide essential nutrients without excessive calories. Adding lean protein such as chicken, beans, or lentils makes your meal even more satisfying.
Benefits of Weight Loss Soups
- Low in calories but high in volume
- Rich in vitamins and minerals
- High in fiber for better digestion
- Keeps you feeling full longer
- Easy to prepare and meal prep
- Budget-friendly and versatile
1. Classic Vegetable Soup
Calories: Approximately 120 per serving
A classic vegetable soup combines carrots, celery, tomatoes, zucchini, onions, green beans, and spinach in a flavorful vegetable broth. This nutrient-rich soup is packed with antioxidants, vitamins, and fiber.
Why it’s great: Low-calorie vegetables provide maximum nutrition while helping reduce hunger.
2. Chicken and Vegetable Soup
Calories: Approximately 180 per serving
Lean chicken breast paired with carrots, celery, onions, and herbs creates a protein-packed soup that’s perfect for weight loss.
Key ingredients:
- Skinless chicken breast
- Carrots
- Celery
- Garlic
- Low-sodium chicken broth
- Fresh herbs
Protein helps preserve muscle while promoting fullness.
3. Lentil Soup
Calories: Approximately 190 per serving
Lentils are one of the healthiest plant-based proteins available. They’re rich in protein, fiber, iron, and folate.
This hearty soup keeps you satisfied for hours and helps stabilize blood sugar levels.
4. Tomato Basil Soup
Calories: Approximately 130 per serving
Made with fresh tomatoes, garlic, onions, basil, and vegetable broth, tomato basil soup is both refreshing and comforting.
Tomatoes are an excellent source of vitamin C and lycopene, a powerful antioxidant that supports overall health.
5. Cabbage Weight Loss Soup
Calories: Approximately 90 per serving
Cabbage soup has become a popular choice among people looking to reduce calorie intake. It includes cabbage, tomatoes, onions, celery, carrots, and herbs.
Its high water content makes it incredibly filling while remaining extremely low in calories.
6. Broccoli Soup
Calories: Approximately 160 per serving
Skip the heavy cream and make broccoli soup using blended broccoli, onions, garlic, vegetable broth, and a splash of low-fat milk.
Broccoli provides:
- Vitamin C
- Vitamin K
- Fiber
- Calcium
- Antioxidants
7. Mushroom Soup
Calories: Approximately 140 per serving
Fresh mushrooms deliver a rich, earthy flavor while remaining naturally low in calories.
Blending mushrooms with onions, garlic, herbs, and low-sodium broth creates a creamy texture without heavy cream.
8. Spinach and White Bean Soup
Calories: Approximately 180 per serving
This protein-rich soup combines spinach, cannellini beans, garlic, onions, tomatoes, and herbs.
White beans increase fiber and protein, making this soup ideal for long-lasting fullness.
9. Zucchini Soup
Calories: Approximately 100 per serving
Zucchini is naturally low in calories but high in water content. Blended with onions, garlic, basil, and vegetable broth, it creates a smooth and delicious soup.
This recipe works well as a light lunch or healthy appetizer.
10. Cauliflower Soup
Calories: Approximately 150 per serving
Cauliflower creates a naturally creamy consistency without adding heavy cream.
Its mild flavor pairs well with garlic, onions, thyme, and black pepper for a comforting bowl of soup.
11. Minestrone Soup
Calories: Approximately 190 per serving
Traditional minestrone includes vegetables, beans, tomatoes, and a small amount of whole-grain pasta.
The combination of fiber and protein makes this soup filling while keeping calories under control.
12. Carrot Ginger Soup
Calories: Approximately 140 per serving
Sweet carrots blend perfectly with fresh ginger for a flavorful and nutritious soup.
Ginger adds warmth and supports healthy digestion, while carrots provide beta-carotene for eye health.
13. Pumpkin Soup
Calories: Approximately 170 per serving
Pumpkin is naturally low in calories and packed with vitamin A and fiber.
Blend pumpkin puree with onions, garlic, vegetable broth, and warming spices like cinnamon and nutmeg for a comforting meal.
14. Black Bean Soup
Calories: Approximately 195 per serving
Black beans are rich in plant protein, fiber, and essential minerals.
This hearty soup combines black beans, tomatoes, onions, peppers, cumin, and garlic for a bold, satisfying flavor.
15. Chicken Tortilla Soup (Light Version)
Calories: Approximately 195 per serving
A lighter version of this classic soup uses lean chicken breast, tomatoes, onions, peppers, corn, and spices without heavy cheese or fried tortilla strips.
Top with fresh cilantro and a squeeze of lime for extra flavor.
Tips for Making Healthy Weight Loss Soups
Follow these simple tips to maximize nutrition while keeping calories low:
- Use low-sodium broth instead of cream-based soups.
- Add plenty of vegetables for fiber and nutrients.
- Include lean proteins like chicken, turkey, beans, or lentils.
- Avoid excessive cheese, butter, and heavy cream.
- Season with herbs and spices instead of extra salt.
- Prepare large batches for convenient weekly meal prep.
Best Ingredients for Low-Calorie Soups
Stock your kitchen with these healthy staples:
- Leafy greens
- Carrots
- Celery
- Broccoli
- Cauliflower
- Tomatoes
- Mushrooms
- Zucchini
- Garlic
- Onions
- Lentils
- Beans
- Skinless chicken breast
- Low-sodium broth
- Fresh herbs
Frequently Asked Questions
Can I eat soup every day for weight loss?
Yes. Eating healthy, balanced soups regularly can support weight loss, especially when they contain vegetables, lean protein, and fiber.
Which soup burns the most fat?
No soup directly burns fat. However, vegetable, cabbage, lentil, and chicken soups can help create a calorie deficit by keeping you full while providing fewer calories.
Are canned soups good for weight loss?
Some are, but many contain high amounts of sodium and preservatives. Homemade soup gives you better control over ingredients and calorie content.
Can I freeze healthy soups?
Absolutely. Most vegetable, chicken, bean, and lentil soups freeze well for up to three months, making meal prep easy and convenient.
Final Thoughts
Healthy weight loss soups are one of the easiest ways to enjoy flavorful meals while managing your calorie intake. Packed with vegetables, lean proteins, and fiber, these soups help keep you satisfied, support digestion, and provide essential nutrients without exceeding your daily calorie goals.
Whether you prefer a comforting bowl of chicken soup, a hearty lentil recipe, or a refreshing vegetable blend, these 15 delicious soups offer something for everyone. Pair them with a balanced diet and regular physical activity for sustainable, long-term weight loss success.
